Zochita za atsikana panthawi youma thupi

Mosiyana ndi amuna, akazi nthawi zambiri amakhala ndiomwe ali ndi mphamvu yocheperako kapena yocheperako. Chifukwa chake, panthawi youma thupi, atsikana amalimbikitsidwa kuti aziphatikiza zolimbitsa thupi zawo zolimbitsa thupi kuti akhale ndi mphamvu yolimbitsa thupi.

Pofuna kupewa chizungulire komanso kufooka panthawi yochita masewera olimbitsa thupi, mutha kutenga 15-20 ml ya L-carnitine mphindi 20 zapitazo. Chinthu china chotsimikizika cha mankhwalawa ndi kuwonjezeka kwa kuchuluka kwa zopatsa mphamvu pakuwotcha.

Chifukwa chake, tiyeni tiwone zomwe machitidwe oyanika atsikana omwe angakhale othandiza kwambiri komanso momwe tingakwaniritsire moyenera pophunzitsa. Kulongosola mwatsatanetsatane za njira yochitira chilichonse mwazomwe zachitika pansipa kungapezeke mgawo la crossfit.

Katundu wa Cardio

Maphunziro a Cardio ndi gawo lofunikira pakuwuma. Kuthamanga kapena kuyenda pamtunda, njinga yochita masewera olimbitsa thupi, kapena kuyenda pa stepper kapena ellipse ndi njira zabwino kwambiri zowumitsira thupi kwa atsikana. Ndalama zomwe zimagwiritsidwa ntchito pakatundu wotere ndi ma 600-700 calories pa ola limodzi, zomwe zimapangitsa kuti zikhale zosavuta kupanga zoperewera za kalori zofunikira kuti muchepetse kunenepa kwambiri.

Cardio itha kuchitidwa ngati masewera olimbitsa thupi, kapena itha kuphatikizidwa ndi kuphunzitsa mphamvu poyenda mphindi 30-60 mukuyenda pa treadmill kapena njinga yoyimilira musanamalize kulimbitsa thupi kwanu. Izi zidzakonzekeretsa bwino mtima wamitsempha ndi zida zamagetsi zophunzitsira zopindulitsa ndikupititsa patsogolo njira za lipolysis.

Tikukulimbikitsani kuti muziyang'ana kwambiri pazofunikira zama calories. Gome likuwonetsa zidziwitso za ola limodzi la maphunziro.

Zolimbitsa thupi ndi zolemera zowonjezera

Zochita zolimbitsa thupi ndizofunikira kwambiri kwa atsikana poyanika thupi. Sikuti amangodya mafuta ambiri (mpaka ma calories 450 pa ola limodzi), komanso amathandizira kukhalabe ndi minofu yolimba. Pansipa tiwona zoyeserera zochepa zomwe zingatithandize kuthana ndi zonsezi: kupanga mphamvu yocheperako mphamvu komanso osataya minofu yamtengo wapatali.

Poyamba, muyenera kuyamba kuchita izi pogwiritsa ntchito zolemera zochepa, ndikukhazikitsa njira yolondola yomwe ingakutetezeni kuvulala, kambiranani ndi mlangizi woyenerera wathanzi. Ngati mukufuna kupita patsogolo kwambiri, maphunziro a kukana ayenera kuchitidwa pafupipafupi - osachepera 2-3 sabata.

Zolimbitsa thupi pamapewa ndi mikono

Zochita zotsatirazi ndizothandiza pamapewa ndi mikono:

• Kukweza bala la ma biceps,
• Mapiko a Dumbbell,
• Sungani zolumikizira mbali
• Anakhala pansi atolankhani.

Zochita izi zimapanga ma deltoid, ma biceps, ndi ma triceps osadzaza zigongono ndi mitsempha.

Zochita pachifuwa

Pa minofu ya pachifuwa, yesani izi:

• Bench atolankhani
• Makina osindikizira a benchi ya Dumbbell
• Kuswana ma dumbbells akunama,
• Kusambira pazitsulo zosagwirizana

Kutengera mawonekedwe a benchi, kutsindika kwa katundu kumasinthanso. Benchi likapendekeka kwambiri, zigawo zakumtunda kwa minofu ya pectoral zimagwira ntchito, pabenchi yopingasa gawo lakunja la chifuwa limadzaza kwambiri, pamabenchi okhala ndi malingaliro olakwika (mozondoka) gawo lakumunsi la chifuwa limagwira.

Zochita zammbuyo

Zochita kumbuyo:

• Kukoka pa bar,
• Kutengeka,
• Kukoka kopingasa,
• Bent over barbell mzere.

Kuphatikizana kotereku ndi kopingasa kumakuthandizani kuti mugwiritse ntchito minofu yonse yakumbuyo, osapanga katundu wosafunikira wa msana. Minofu yotukuka yakumbuyo imalola atsikana kutsindika mawonekedwe amasewera kumtunda kwa thupi.

Zochita za abs

Zochita za abs:

• zingalowe,
• kupotoza mosiyanasiyana,
• kukweza miyendo mu khola,
• njinga.

Mukamatsitsa kwathunthu zigawo zakumtunda ndi kumtunda kwa minofu ya rectus abdominis, mupanga msana minofu yam'mimba, yomwe kuphatikiza ndi m'mimba mosabisa idzawoneka yopindulitsa kwambiri. Musaiwale kuchita masewera olimbitsa thupi, ndiwo okhawo omwe angawotche mafuta owonjezera ndikuchepetsa m'chiuno.

Zochita za miyendo ndi matako

Zochita zotsatirazi ndizoyenera miyendo ndi matako:

• squats,
• atolankhani mwendo
• mapapu okhala ndi barbell kapena ma dumbbells,
• Zolakalaka zaku Romanian

Izi ndizochita zoyambira zomwe zimagwiritsa ntchito ma quadriceps, ma adductors, ma hamstrings, ndi ma glute, omwe amveketsa minofu yakumunsi kwa thupi, kamvekedwe, kupepuka komanso mawonekedwe owoneka bwino.

Zochita zolimbitsa thupi

Zochita zambiri zoyenda pamtanda zimaphatikizaponso ntchito ya aerobic ndi anaerobic, yomwe imakupatsani mwayi wowonjezera mphamvu yogwiritsira ntchito mphamvu panthawi yogwiritsira ntchito (mpaka ma calories 800 pa ola limodzi), imathandizira kagayidwe kake, imathandizira kwambiri magulu onse akulu amisempha ndikusintha magwiridwe antchito amtima.

Zochita zouma thupi kwambiri za atsikana ndi izi:

• Masewera olumpha
• Kudumphira m'bokosi
• Situps,
• Kukwera chingwe (zolimbitsa thupi kwambiri)

Yesetsani, phatikizani machitidwe osiyanasiyana kukhala chinthu chimodzi, ikani njira, kubwereza, kuzungulira kapena nthawi yoti mutsirize zovuta, mverani thupi lanu, kenako mutha kupanga mapulani oyenera omwe mungakwaniritsire zolinga zanu zamasewera munthawi yochepa kwambiri.